CrossFit 1607 – CrossFit
Warm-up
shoulder pre-hab (No Measure)
10-15x pvc shoulder pass throughs
10x plank circles (R/L)
10x scap push ups
10x prone shoulder flexion (R/L)
20x band pull aparts
(No Measure)
2 rounds x10 reps each:
Walking lizard
Lateral lunge
Push up-pull through
Straight leg raises
Crab rocks
Banded glute bridges
Pretzel
Monster walks (fwd & back)
Mobility
Banded hip flexor
Adductor stretch in bottom of squat (KB)
Metcon
Metcon (AMRAP – Reps)
5′ AMRAP
2x S2OH (100/70)
2x back squat (100/70)
4x S2OH
4x back squat
etc…..
Rest 2 minutes
5′ AMRAP
2x ring dip
2x burpee
4x ring dip
4x burpee
etc…..
Rest 2 minutes
2′ AMRAP
Max rep K2E